5 Things You Need to Know Before Switching to a Standing Desk

When I decided to build a standing desk a few years ago, I was mostly following the hype around the supposed productivity and health benefits it could offer. I’d been working online since 2015, which meant I’d spent a good portion of the last few years sitting at a desk in front of a computer. I quickly discovered that being able to easily switch between sitting and standing not only helped me feel more awake while working, but also had other benefits you might have seen touted over the years, like improved posture and focus. There is also a potentially lower risk of diseases linked to problems such as obesity and a sedentary lifestyle, such as diabetes and cardiovascular disease.

While all of these things sound good on paper, the decision to buy or build a standing desk should not be based solely on the good it can do. It is also important to take note of any inconveniences they bring. Because while the health benefits are real, there are also some disadvantages that you need to be aware of so that you can properly manage the time you spend at your desk each day. Whether you work from a desk in a corporate building or from your home office, it’s important to have clear expectations before getting your own standing desk to ensure you get the most out of your decision.

One of the biggest benefits of standing desks that I’ve seen over the years is that using them can help you burn more calories, an important health benefit for those of us who spend a lot of time at our desks. And while the effect here is very real—you do indeed burn extra calories by adding standing time during your workday—the overall benefit isn’t drastic enough to justify purchasing a standing desk just for that.

Indeed, while you’re burning calories, a review of several related studies conducted by the European Journal of Preventive Cardiology found that across more than 1,100 participants and 46 studies, a person weighing an average of 65 kg (about 143 pounds) would only expend 54 extra calories per day if they stood for six hours instead of sitting for the same amount of time. Of course, that doesn’t mean you shouldn’t worry about extra calories. Any extra fat you can burn in a day is a good step toward an overall healthier life. However, that shouldn’t be the only reason you decide to look into a standing desk, especially when you can add something like an under-desk bike to burn extra calories more efficiently while you work.

Of course, it’s entirely possible that this amount will change depending on your weight and even how long you stand. However, there are other considerations to keep in mind before pulling the trigger on this massive lifestyle change.

Sitting too much is definitely bad for you. Not only does it burn fewer calories (although the difference isn’t huge), but it can also slow down circulation in your body. However, standing can also impair your circulation. In fact, the best way to ensure your cardiovascular health stays at its peak is to incorporate movement into your day. That’s because movement is one of the main ways your body helps circulate your blood – and therefore the nutrients you need – throughout your body. That’s why we’ve seen a lot of support for people following the 20-8-2 rule when using a standing desk. This rule basically states that you should sit for 20 minutes, stand for eight minutes, and then move around for two minutes. This helps your blood circulate throughout your cardiovascular system, which can help reduce circulation problems.

The reason rules like the 20-8-2 rule exist is because while sitting all the time is bad for your body, so is standing for too long. Not only do you have to worry about foot and leg pain, but studies also suggest that standing for too long each day can lead to circulatory problems. This is why alternating between the three states – sitting, standing and moving – is often considered better for overall health.

I never really thought about this particular benefit before building my standing desk, but thinking about it now, I definitely feel the difference between working on research-rich reports while sitting or standing. Participants in a laboratory exercise experience improved brain function when they used active workstations that allowed them to stand and move around rather than sitting, according to a Mayo Clinic study. There were also some negative points. Typing speed has decreased slightly, although accuracy does not appear to be affected.

The important note to keep in mind here too is that just standing at the desk helped in improving their thinking power. This study suggests that things like the 20-8-2 rule may be even more beneficial than just standing, because increased blood flow likely helps your brain function closer to peak performance, since your body doesn’t have as much trouble getting the nutrients it needs to different parts of your body. You should always keep in mind how long you stand, as other health risks of standing for too long are worth noting, and studies show that standing for more than two hours can increase the risk of cardiovascular problems.

We’ve probably all heard the excuse that standing while you work can help improve your posture. You don’t really have to be a rocket scientist to understand that you’re probably less likely to arch your back when you work standing. I know I am. However, the postural benefits largely depend on how you set up your desk. In fact, before you start using a standing desk, make sure you set it up in a way to avoid neck and back pain.

Additionally, make sure you have good support for your feet before standing for long hours. This was a mistake I made when I built my standing desk: I decided to splurge on the wood for the desk instead of getting a padded anti-fatigue mat. Additionally, I tend to wear very flat shoes at home, which means I don’t give my body the support it needs to avoid additional pain in my feet, legs, and back. And since studies have shown that standing for more than two hours can slow reaction times and lead to discomfort, you should make sure to alternate between sitting and standing throughout your work day.

My recommendation is to make sure that you not only use a padded mat when you get up, but that you also wear appropriate shoes for the task. After all, you wouldn’t work out in your Crocs, would you? So you probably shouldn’t sit on it for long at your desk either. If you do this, you might end up putting off using your standing desk for a few months, just like I did.

The last thing you need to know about using a standing desk is ultimately something I’ve already alluded to quite openly throughout this article, which is the fact that standing more isn’t always healthy for you. In fact, studies have shown that standing for too long can pose risks to your cardiovascular system, including poor circulation and pain. For this reason, you need to be aware of how much time you spend standing at your desk and make sure you give yourself breaks as well.

Sitting all the time isn’t the healthiest option, and buying a desk gadget that turns your sitting desk into a standing desk can be one of the most useful home office upgrades you can buy. But if you’re considering switching to a standing desk, make sure you’re properly equipped and ready to get the most out of it. Ultimately, moving to a standing desk isn’t just a win. It’s about balancing the pros and cons to ensure you have the healthiest approach to working in your office.